BCAAs are three amino acids with a branched train configuration: leucine, isoleucine and valine. They are stored in muscle tissue and broken down during exercise and fasting to be converted to energy. Consuming BCAAs (especially leucine) during activity or fasting has been shown to reduce muscle breakdown (catabolism) and increase muscle building (anabolism). This reduction in catabolism and increase in anabolism means a preservation of muscle mass, reduced DOMS (delayed onset muscle soreness) and increased recovery times. Start sipping on around 5-10g of BCAAs before you start training and throughout your workout. Ratios of the three amino acids will differ from product to product, but go for at least 1g of leucine to every 1g of isoleucine and valine.